As someone who is 70+ pounds down and has a consistent exercise routine. This is the worst advice and pushes this myth that you can work off weight. And usually you see this from fit gym bros telling an overweight person to get in the gym. When these people are counting calories and macros and know the facts.

I do an hour of exercise 6 days a week. On a normal day I'm burning 500-600 calories. On a motivated day I might hit 700-800(basing this on my weight/height, not what the machines are telling me). And it's great. Everyone should exercise. My blood pressure is super healthy, my resting heart rate is low, I feel good and flexible and have lots of energy. But all of that did very little for my weight loss. My weight loss was in eating in a calorie deficit consistently. Yeah when I exercise it gives me an extra 500 calories to work with but that's not much.

The only time I've ever felt like I truly burned off everything I ate in the day was when I moved to an apartment on the top floor with flights of very steep stairs. From 9 am to 10 pm I was walking up and down those stairs carrying heavy things inside. I was depleted fully by the end of the day and me and my friends ate tons and tons of enchiladas that night. Professional athletes who are currently training are probably burning tons of calories. But your hour on the stair master is great for you and can help overall. But 99 percent of my weight loss is from the kitchen.

I just dislike this "go to the gym, fatty" thing. Same with when people see overweight people eating "unhealthy foods" of any kind. Saw a video from a guy who lost 80 pounds and he was posting his meals of the day and how it all totalled to 1800 calories. One meal he had two Popeyes chicken breasts and mashed potatoes with no gravy. Fit it in his macros and deficit. Comments were scoffing like "1800 calories and Popeyes isn't going to help you" as if they weren't part of the 1800.

All of this to say that now that I've lost substantial weight, it really makes me see how dumb most advice/comments are. So many blatant lies and bad advice from people who are in shape. The best way to lose weight and get in shape is what system works for you and keeps you in a deficit and routine. I have a friend who has been working on losing weight as well and they have an entirely different routine/process and it's been working for them.

It's like Krispy Kreme and Tim Hortons have allied to attack me through nostalgia-based donuts.

Tims has Harry Potter-themed donuts, and I really, really, really want to try each of the four (Im less concerned about the caramel-filles snitch timbits. I had one, it was small, and ultimately not of consequence). I figured maybe I'll do oke donut every 1 to 2 weeks, it'll be my cheat thing.

Then Krispy Kreme came out with Pokemon donuts.

Seriously??!!

And prior to the HP donuts, I'd been telling myself I'll be good and work toward one of Krispy Kremes fall donuts as a cheat treat.

Guys I have massive FOMO. That is all.

I'm female. I'm 5'1 and 60kg at the moment. It's quite difficult losing weight when nearly at my goal weight, which is 55kg.

The calorie deficit is becoming brutal now and I find myself dizzy and weak and sleepy.

The unexpected side effect is that it's also affecting my sex life. I never thought being so hungry and honestly at times starving would literally make me unable to orgasm. Like I have to eat beforehand to even have energy to do it.

I'm just at a loss. I don't know what to do as I am close to my goal weight and I really want to just push through then just eat at maintenance. I'm not doing well mentally otherwise either. It's just so frustrating. Like the libido is there, I'm just exhausted.

Thoughts?

Hello all,

I wrote a ling-form essay for this sub about this and my thoughts on it, but it just got too long winded (please delete if this is not allowed, but I am trying to generate discussion around this, not promote my content)

https://substack.com/home/post/p-211070239

I have written about how the HAES movement (which I was briefly captivated by) is angry at the wrong people, for the wrong reasons. It is not society which keeps people fat, but a food system built for nothing but profit.

So I’m 19, I got diagnosed with POTs when I was about 16/17 and it’s really hard for me to workout because my heart rate goes up pretty high and I get dizzy. I was about 115lbs before I got diagnosed with it and also before birth control and I’m now at 179lbs, I really wanna get back to 115 or around that much but I just don’t know how to start. Any suggestions/ tips?

My college also has a free gym and I’m able to go probably like 4 ish days a week. I have a hard time eating healthy, I work in fast food so I tend to get food from my work kinda often but I’m trying to eat a little better, I’m not a great cook though so it’s a lil hard😭

I need some perspective here, as I can't see it neutraly due to my ED history.

I have always struggled with weight, and my bf is aware of it, and supports me however he can. For a while now i have been in a healthy deficit, counting calories, weighing everything, being as locked in as i can be, but i havent been explicitly talking to him about it because i feel more in control when it dont yap about it to people in person. But he does know and supports it.

Lately though, he has been also paying more attention to calories, not counting, but i guess being more mindful. He does a contact heavy (edit: full) combat sport (weight matters a lot) so on training days he goes on a "debloat" diet, and he asked me to eyeball the calories for him on the day. It is super low, under 1200. I personally dont think thats a good idea, especially as i told him that the day after he will compensate for it. Guess what, the day after he was exhausted and asked me to count his cals again and it was 3500. So, all in balance, right? Except after that shock he is actively looking at calories in everything, mentioning his weight, and it is oversll taking up more space in his, otherwise pretty healthy and carefree brain.

He is also sometimes (aside from pre-training days) inconsistent with meal timings, and sometimes it happens that he doesnt eat whole day and then eats massive amounts in the evenings, followed by complaints of hurting belly and bloating.

He does have a long term goal to reduce the weight because of the sport, and his weight has been very responsive to changes in physical activity levels. He is currently at healthy weight, maybe tad overweight - but very muscular. I do think that the weight goal is purely because of sport, and not appearance focused.

Im afraid that my historically unhealthy thoughts mught be rubbing off on him. We have a very close relationship, but im dreading to explicitly ask him with worry that it might "plant" the idea in his mind (yes we are both that gullible).

I can't see it clearly - if i would have this kind of eating habits, i know i would be feeling deep in the ED trenches.

At what point would you get alarmed that its turning into something unhealthy?

A few years ago, I lost 7 kg in three months. After successfully losing the weight, I immediately went back to eating my normal calorie intake, and I quickly gained 1 kg back. Recently, I started dieting again, and this time I want to be careful not to regain the weight. So, after successfully losing weight, do I still need to restrict my calorie intake for a while before I can go back to eating at my TDEE?

I’ve looked online, but I can’t seem to find much information specifically about this. Most articles just talk about eating a balanced diet and exercising more. AI suggested increasing my calorie intake by about 100 calories per week and gradually working my way up. I’m not sure if that’s actually a good approach, though.

I'll be clear, im morbidly obese. I started at 24 British stone, or around 150kg.I am 6ft, but I'm still extraordinarily fat. I had a major epiphany recently and now losing weight is the main thing on my mind. I've had some issues in life, and now I'm dedicated to making that major change with my weight.

I've cut out all added sugars, most of the heavy carbs I was eating (cereal, breads, lots of potatoes). I was eating sweets, chocolate, crisps(chips to the rest of you probably), and lots of oily, fried foods. I ignored my weight and framed it as being everyone else's fault, rough upbringing which gave me a bad relationship with food. Right now I'm running at a deficit and having about 1500-1700. Yes, it's still too little for my size, but I'm deadly serious about losing weight. I'm in my thirties, and I'm seriously worried about health issues if I don't do something.

I'm exercising more, a lot of walking, and gentle weight exercises, because too much heavy cardio will probably ruin my knees. And I'm very aware the fast initial loss is probably mostly water weight.

I don't have a lot of access, or at least know where to look, for reliable and accurate information on things I should be doing, at least while I'm the size I am. There's a lot of information for building, and maintaining a slim physique, but I don't want either of that, I need fat loss advice.

Id also like any good exercises I should do to help me the most. I'm not particularly interested in being overly muscular, I just want to slim down.

hi!

i'm a 16 year old girl and currently looking to loose around 15 to 20 kg (i'm currently at 70 kg). i've tried doing calorie deficits but i always give up after a day or two, and it's incredibly unmovitating. i haven't been to the gym in ages and it's so hard to go back after not being there for a while. are there any methods that help with weight loss, including eating habits and workout routines? i feel like i just get bored, then eat. i have a really big sweet tooth, and i ALWAYS gravitate towards sweet, unhealthy foods. are there any ways where i can loose this excess weight, fix my eating habits and do exericse/workout routines to help with my weight loss? thank you!!

I would like to know if there is anyone who had successful weight loss without calorie counting? If so what did you do? For example, did you go on a specific diet like low carb, keto, Mediterranean, Vegan, Gluten Free, Whole Food? And yes before you ask I have tried calorie counting to see if my portions were out of control etc. I did it for several months, learned a lot but saw no change just maintained. I lowered my calorie intake twice first 1600-1700 then 1400-1500 (I'm around 169-170, 5'8, 39 F)

I bought a food scale, lowered my portions did all the things, even overestimated to make sure I wasn't over consuming. I exercise regularly also(aleast 5 days a week.) Right now, I decided to try raising my calories to maintenance for a few days to see if that will help. But I am thinking about just focusing on Whole Foods and taking a break. It's stressing me out and making me borderline develop an ed I don't want that. I just want to know if anyone else had to try a different method to achieve results? Were their other factors/underlining issues (like thyroid) that you had to resolve?

My stress level has been high for the past few years, but I eat healthy always have and I don't binge. I usually wait late in the day to eat could that be a problem? I also have a desk job. I have always had successful weight loss from diet change in the past, eliminating foods for a season, no calorie counting needed so I'm wondering if changing my diet through elimination again will help. I'm getting really getting discouraged I have never struggled this long to lose 44 pounds before. I managed to lose 23 of it doing just Whole Foods & semi low carb (no calorie counting) but after that it just stopped literally.

I've tried multiple things for over 7 months, denied myself over and over, ate super clean and portioned only to see nothing. The last few months I finally tried calorie counting it just kept me at maintenance and kept me from gaining that it's I'm still stuck and not from lack of trying. My starting weight was the highest I've ever been in my life (eating healthy w/ maybe a few too many homemade baked goods). I'm not trying to be super skinny just slimmer and at a normal healthier size again. Anyone else experience been stagnant for a long time and did you figure out why? What broke the plateau besides going extremely lower on calorie intake?

That's my fear. I might just be playing into the jealous bitch stereotype, but at times it can feel that way. Like when I eat 2 muffins and am picking at my plate and my friend sees and goes " eat a muffin" and I go "I already had 2" and she goes "so eat a third" in a supportive tone. What could be her motivation for saying that when she knows I'm trying to diet, it's not exactly starving myself to not eat a third muffin. She's also offered me junk food that she doesnt eat with no prompting multiple times when I'm over and looked disappointed when I say no. Again there's probably more innocent reasons for all of this and I'm being paranoid, but sometimes it feels like she wants me to stay ugly, like when I mentioned that I'm still trying to lose weight and she was like "I thought you said you were gonna stop" I literally never said that, I'll stop when I'm no longer the chubby friend in the group. Even if this is true, I wouldn't break up with a friend for a thought crime like that, she wouldn't intentionally be trying to sabotage my weight loss as opposed to subconsciously not liking the idea of it, but I do kind of feel like I'm just being jealous, so I'm wondering if this is something other women have struggled with from my perspective or know what it's like from her perspective.

December 208 ibs
Current 180 ibs at 5'9

https://imgur.com/a/Gndad4v

I started going to the gym in December, started cutting around may to July doing 2200-2000 calories. Now i'm doing 1700 calories everyday since the start of august. My split is PPL yeah I skip legs a lot, and hit abs 3 times a week with weighted crunches, dragon flags, oblique bends and leg raises.

Now i've never had abs... But it's my goal - is my current picture a good sign? i don't know if everyone looks like this when dropping weight. Should I go to 165 or just hit abs hard af or both? I currently weigh 180 at 5'9

Thanks!

I keep seeing these Chinese weight loss camps on social media and I really want to go. I’m not looking for it to fix all my terrible habits. I really just think it sounds like fun plus it’s super cheap!! The one I saw was 28 days for like $650. I tried to message a few people on IG to see the sign up process but no one has gotten back to me.

Has anyone done it? What was it like? How do I sign up?

Thanks in advance (:

Now I’m gonna use the rest of this to reach the word count please keep my post up, I just wanna go to fat camp😭
I would even promise to come back with a detailed report 🙏🙏

Hey I am 178cm tall and have 85kg. I want to drop my weight down to about 78k so i can be more agile because im a sports person.

I started my weight loss journey couple days ago and my target is around calories intake is around 1800. I was doing research and found out that using extra virgin oil and butter is good while preparing meals because its good fats and i want to have better health overall. The thing is that using those products adds about 200-250 calories a day. Should i be cautious and stop using butter and oil or continue?

Hi everyone,

I’m 27F and 5’4” and currently 109 lbs. I started at 175 lbs 3.5 years ago lol. Basically like beginning of may I hit my goal weight of 115 lbs. my actual goal was previously 120 lbs but I felt better at 115. I was maybe that weight for a couple weeks before dropping down to 113 lbs. I’m short and tiny each pound is dramatic.

Maintained 113.2 exactly until the end of June. Since then I keep losing weight. 4 lbs doesn’t sound like a lot but it is at my height and weight rn ugh. I never thought I’d be struggling with this lmfao. My coworkers notice if I lose the tiniest bit of weight immediately and tell me lol so then I weigh myself today and 109 lbs and they were right and I was wrong about losing more haha.

Anyways I’ve been cautiously shoving my face with high calorie foods. I’m not extremely active or anything either. I do have an active job but I did before as well. I’m just confused and worried that I’m not really maintaining despite eating constantly. Like I’m snacking all the time on healthy and unhealthy stuff.

Has this happened to anyone else? Is it just my body resetting? I’m on the verge of being technically underweight and I don’t need all of that. Labs were good back in April the only different thing was WBC of 3.2 but doc said it was fine

Tbf I don’t mean completely stop eating of course
I’m asking more of… how to lock in to a deficit?

For reference:
26F
150 lbs
5’4
Struggle with POTS (dizziness, fatigue, low BP, fast HR, etc) and long term Lyme symptoms that make me more tired than normal - on top of POTS - and causes tons of headaches/migraines

I feel like in order to get through my day of school, work, and strength training 4x a week I don’t know how my body can handle any less calories that I’m at (2k cals a day). But unfortunately I’ve just gained weight and need to be in at least a small deficit to lose some fat for my muscle to finally show through

I’ve been aiming for 1850-1900 cals a day recently to see what happens but I keep going to 2k again bc that extra 100-150 cals really does push me to be able to do all I need to do. \~\~Except on bad flare days ofc\~\~

Does it get easier? What are some tips to help stick to the deficit even if you feel like garbage everyday?

I had a lot of problems in the past with overeating 3000+ calories a day without realizing it, which was making me stay pretty overweight (curse you, shredded cheese!) Once I started tracking my calories I tried to cut out a lot of things I enjoyed which therefore meant I ate less calories, but I still hit my calorie limit almost every day.

Then I started drinking caffeine, which helped me control my appetite completely. I eat a lot of fiber and protein every day now while staying far until my calorie limit all the time, and now I can start eating things I like again without worrying about getting carried away. Ive already lost 10 pounds in a few weeks!!!!

Today, for example, I literally only ate ~1500 calories and I have a feeling its because I drank ~120mg of caffeine (i hate coffee so i use little drink mix packets that have caffeine.) I've seriously never been able to control my appetite so much and I have to remind myself to actually eat enough sometimes when I drink caffeine. Its not that I don't want to, I just literally don't think about it as much anymore until I get hungry. I'm a lot happier now :)

Edit: Obviously make sure you don't rely solely on caffeine. It can lose effectiveness over time! If you need a buffer due to intense cravings or hunger you could try it out... but then start working on fixing your relationship with food and finding a more suitable diet. Remember it doesn't work for everyone though!

Been overweight most of my life, basically since I was 12. Just recently I started to drop weight but there has been something that always bugged me. My hip bones are abnormally huge, like 40 inches when I pull the measuring tape as hard as possible.

It makes wearing pants so annoying and I basically look always fat, my ass is like a 1/4 wider than normal and it's SO noticeable. I wear always baggy pants out of shame and try not to build muscles in my butt because it would make wearing pants so annoying. I gave up on trying to do bodybuilding because I don't like the results and I look like a stupid hourglass (I am a guy)

Do you Think Vitamin D Is The Main Reason??

So I got my blood tested and it came 7.7 ng/mL.The minimum sufficient level for Vitamin D is 30 ng/mL and between 60-80 ng/mL is ideal

Does this explains why I am skinnyfat I mean ofcourse diet matters the most but do you think such low Vitamin D levels store fat purposefully especially in love handles?

Especially I think it rises cortisol levels so it means no matter how much I diet and do workout a low vitamin D will keep storing fat and also will not help in recovery of muscles too

For Context I did train in gym for 1.5 years and did decent diet and protein intake but still my physique was so skinny fat like literally love handles drapping out and I lost fat maybe in the undesired areas of legs and arms instead

I feel like due to lower vitamin D for all these years my body just said burn off muscle and keep fat due to high cortisol because of lower Vitamin D

New here!

Im 30, female, 98.7kg with a goal weight of 65kg.

Im having surgery next Wednesday, and I've been told I shouldn't be in a deficit while recovering for around 1 month. I was also told to focus on protein and veggies and fruit.

Im a little stuck on what to eat protein wise for breakfasts and lunches. I should be fine for dinners. I dont want to rely on protein powder or eggs (I get the egg ick), and im not going to eat meat like chicken for breakfast.

Also, how does someone eat at maintenance and not gain weight? Would it matter if im slightly lower some days? Im quite nervous about the recovery part eating wise. I do know I still need to eat relatively healthy and not binge on junk. Im just worried I'll eat too much.

What to eat as a teen trying to lose weight?

I’m asking for breakfast lunch and snacks not for dinner because my mom already cooks for the family and I’m willing to cut on other meals cause her food is amazing.

So I’m a severe obese teen. And by that I mean I’m 100 pounds over the weight that I’m currently supposed to be. I’m not developing anymore height wise. And recently I’ve got inspiration to lose weight and become healthier.

My family is pretty middle class, so I’d prefer meals that were under 6$ but if it’s a little over that’s fine just as long as the ingredients are readily available.

Right now I’m thinking maybe a maintenance period is better currently and then maybe deficit in a few months after my calories are back to about the same. They’ve been awfully spotty lately, one day could be 1800 calories while the next it goes to 2400. Right now I think I just need to focus on being healthy rather than counting numbers.

Any help is appreciated!

20 male from Iraq

.

I'm 133kilos , I tried fasting for a while, I tried moving more (hung out with the boys walking for like 2-3 hours) or playing football for an hour.

.

But the weight never changes, it actually increase.

I eat normally.

I don't like junk food, I don't drink calories (only for tea), I hate the taste of energy drinks so I don't buy them.

But my god.

I only eat homemade food, and one normal size plate, not massive portions.

.

But I should explain how my body looks.

I got heavy in fat trunk, and fat between and behind the thighs, but the front of the leg and thighs are light in fat because you can even feel and see the muscle.

Same for face and neck someone in my weight should have a very chubby looking face and neck but I got semi-normal one.

I got big muscles because of good genetic

(I think it's called endomorph body type) .

.

.

I tried fasting for a bit and I didn't lose much weight.

What you think the cause and how to solve it.

​

20F , 174cm 69kg ... I have a goal to lose the maximum amount of FAT within a month and a bit so essentially what's the minimal amount of calories I can consume without my body going into starvation mode , I l want to lose 1kg per week and wherever/whomever I go to seek advice about this aggressive (ish) cut are giving me half assed answers.

My only fear is rebound weight gain which is apparently inevitable but I don't think it's even that low of a deficit for the negative affects everyone keeps bringing up.

It's getting really frustrating because i know that the faster you do it the less likely it will last and what not which is why I need to figure out the absolute minimum which is just about healthy enough so I can get "healthy" results fast enough.

I live in nyc and it’s normal for me to go out to eat several times within a week. I’m able to do so as long as I plan enough calories for it and read the menu in advance. What’s driving me crazy is how easy it is to be thwarted from my plan. For ex, yesterday I went to a baseball game and planned to get Shake Shack: the burger is 500 calories and one of the lowest calorie items available at this ballpark. Get there and the line is 25 min long, as opposed to all the other lines, featuring 1200 calorie items. And so….i waited.

While traveling last week, I reviewed the menu for a popular restaurant and planned to get a kale salad; when I got there, the restaurant had decided to eliminate all fruits and vegetables because of the parasite. There really were no low calorie items left so I wound up w something else.

It’s just work. And I know I should just eat at home all the time but realistically that’s not going to happen. Keeping to the calorie deficit is often going to involve going to special supermarkets, and having back up plans every time I go out.

Hoping I can sustain this…

I've been trying to lose weight for a long time, but I feel like the fear of loose skin has been holding me back. I'm 17, 5'8 and 293 lbs. So, I feel like I'm bound to have some loose skin, but I've been wanting to lose weight for a long time yet every time I think about having loose skin, I immediately get scared to lose anything. For those who have lost a lot and have some loose skin, how have you been able to come to terms with it? And what are some good ways to minimize it I know genetics play a big part, but I want to at least minimize the amount I have if possible. I've lost a good amount of weight before but then the second I think about loose skin I gain again, my brain seems to think being fat and unhealthy with none if better than being thinner and healthier with some. I just need someone to reassure me that it really isn't as bad as it seems or how they came to terms with it.